Gyms shut down and you’re thinking of starting a running program?
Here are some tips to avoid injury and find success:
1. Start slowly! Don’t head out and immediately start running 5-10km. Start with smaller distances (such as a 1-2km walk/run). Increase your distance slowly. Give yourself at least two weeks to let your body adapt to a particular distance, ensuring there is no pain during or lingering after your run. Keep in mind that you should be increasing one factor at a time: frequency, intensity, OR distance!
2. Switch up your route often (but still gradually)! This helps with adding variety and reducing repetitive motions and repetitive loads on the body.
3. Make sure to incorporate a warmup AND a cooldown! Warmups should consist of movements that get your heart rate up (try high knees, butt kicks, etc.), followed by dynamic stretching and then specific activation drills (think about turning on those glutes!). Cool downs should consist of static stretching (holding a stretch for 30 seconds or more – ideally for a couple minutes)!
4. Footwear is complex but here are some general tips:
Change your shoes out every 550-750km (or every 8-9 months of regular use), and when you do change your shoes ensure that you break them in slowly, wearing them around the house and for walks first.
Make it as minimalist possible – this means NO elevated and cushioned heels, equal padding all the way around the sole of the shoe, and NO arch control!
5. Use the following cues to maximize your form and how efficiently you’re running!
Try to increase how many steps you’re taking per minute – a higher cadence (steps/min) has been associated with reduced risk of injury.
Think about running quieter. This will help with changing your which part of your foot is making contact with the ground – ideally from a heel strike to more of a midfoot strike. This will help decrease how much force is absorbed by the foot and transmitted upwards to your hips or low back!
6. On off days make sure to incorporate some type of strength and flexibility training. Running is a high load activity that involves a lot of stabilization on one leg, therefore it is essential that your muscles are up to the task! Typical weak muscles tend be glutes and core while tight muscles often are calves, hamstrings, and hip flexors. Weak and/or tight muscles that are left unchecked while engaging in a running program has a potential to lead to injury in the long-term.
If you have more questions about beginning a running program, or are currently experiencing pain associated with running, book an appointment today!
By: Eden Graham